Wheat flour, white (industrial), 10% protein, bleached, enriched
Whole food · Cereal Grains and Pasta
This is the refined, bleached, and enriched workhorse of industrial baking, milled to a powdery softness. It produces a tender, neutral-flavored crumb with a smooth, fine texture, serving as a blank canvas for countless recipes. Nutritionally, it's a concentrated source of quick energy from its high carbohydrate content.
Calorie split: 11% protein · 85% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for its unmatched ability to create soft, fluffy breads, cakes, and pastries, and its neutral taste that lets other ingredients shine. It's a foundational staple that connects home kitchens to global food traditions.
⚠️ Watch-outs & how to enjoy it better
It's a high-glycemic food that can cause rapid blood sugar spikes and lacks the fiber and nutrients of whole grains. Those managing blood sugar or seeking sustained energy should pair it with protein (like eggs) or fat (like butter), or opt for whole-wheat alternatives.
Key benefits
- Excellent source of quick-release energy.
- Fortified with iron and B vitamins (thiamin, riboflavin, niacin, folic acid).
- Provides a modest amount of plant-based protein.
- Neutral flavor profile makes it incredibly versatile.
- Creates a light, soft texture in baked goods.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'enrichment' process adds back nutrients like folic acid, which was mandated in the U.S. in 1998 and is credited with a significant reduction in neural tube birth defects.
Full nutrition (USDA data · scales with serving)
| Water | 12.0 g |
| Energy | 366 kcal |
| Energy | 1530 kj |
| Protein | 9.7 g |
| Total lipid (fat) | 1.5 g |
| Ash | 0.58 g |
| Carbohydrate, by difference | 76.2 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 0.49 g |
| Sucrose | 0.20 g |
| Glucose | 0.03 g |
| Fructose | 0.03 g |
| Lactose | 0.00 g |
| Maltose | 0.23 g |
| Galactose | 0.00 g |
| Starch | 64.5 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 5.1 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 107 mg |
| Potassium, K | 149 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.19 mg |
| Manganese, Mn | 0.82 mg |
| Selenium, Se | 14.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.74 mg |
| Riboflavin | 0.45 mg |
| Niacin | 6.0 mg |
| Pantothenic acid | 0.25 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 170 ug |
| Folic acid | 140 ug |
| Folate, food | 31.0 ug |
| Folate, DFE | 268 ug |
| Choline, total | 10.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 18.0 ug |
| Vitamin E (alpha-tocopherol) | 0.05 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.04 mg |
| Tocopherol, gamma | 0.42 mg |
| Tocopherol, delta | 0.01 mg |
| Tocotrienol, alpha | 0.05 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.30 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.30 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.19 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.19 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.84 g |
| PUFA 18:2 | 0.83 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.26 g |
| Isoleucine | 0.33 g |
| Leucine | 0.63 g |
| Lysine | 0.26 g |
| Methionine | 0.15 g |
| Cystine | 0.24 g |
| Phenylalanine | 0.40 g |
| Tyrosine | 0.13 g |
| Valine | 0.39 g |
| Arginine | 0.37 g |
| Histidine | 0.20 g |
| Alanine | 0.29 g |
| Aspartic acid | 0.40 g |
| Glutamic acid | 3.0 g |
| Glycine | 0.33 g |
| Proline | 1.0 g |
| Serine | 0.41 g |
FAQ
What does 'bleached' mean for flour?
Bleaching is a chemical process (using agents like benzoyl peroxide or chlorine gas) that whitens the flour, softens the gluten for a more tender crumb, and allows the flour to absorb liquids and fats more efficiently for a better baking texture.
How is this different from whole wheat flour?
This white flour has the bran and germ removed, stripping away most fiber, vitamins, and minerals. Enrichment adds back some nutrients (iron, B vitamins), but it remains a more refined product than whole wheat flour, which retains all parts of the grain.
Can I substitute it 1:1 for all-purpose flour?
In many recipes, yes, especially for cakes and tender baked goods. However, its slightly lower protein content (10% vs. typical AP's 10.5-11.5%) and bleaching may yield a slightly more delicate texture. For bread, it's not ideal as it develops less gluten.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.66 kcal/g · 11% calories from protein · 2.4 g fiber · 0.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.